So, this weekend was incredibly fun, exciting, inspiring, humbling…basically every emotion you can imagine…and it took place in two separate states as CFG Athletes represented quite well. Down in Miami at WODAPALOOZA 2017, Rich ended up taking 2nd place overall in his division. Shannon Whiteman and her partner took 1st place overall at the Lorton Masters Games in Virginia! Way to go everyone; as head coach at CFG, I could not be more proud!!!! Thanks to all our great coaches for holding down the fort back home and thanks to all for your well wishes and messages to our athletes. It means more to them than you’ll ever know.
A. Skill Work:
10 min to establish max deficit HSPU (strict or kipping)
B. MWOD:
Lax ball + scapula = awesome
C. WOD:
Health:
21-15-9 HSPU (scale: box push ups)
Front squat (95/65)
Fitness:
21-15-9
HSPU
Front squat (125/85)
D. Post-WOD Recovery:
Tricep & Quad Smash
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